Just like we engage in regular dental hygiene by brushing our teeth and physical hygiene by showering and exercising, mental hygiene involves simple daily habits to support mental wellbeing.
Research shows that incorporating 10 minutes of mental hygiene into our day helps us improve our mental well-being and reduces stress and excessive rumination.
For anyone who feels busy and overwhelmed, adding something new to an already packed schedule might seem impossible. However, mental hygiene doesn’t require a huge time commitment – a few intentional moments throughout the day can actually make a big difference.
Micro-habits for a busy life
Here are some quick and effective mental hygiene practices that seamlessly fit into your routine and quickly add up to the recommended 10 minutes a day:
- Mindful breathing (1-2 minutes) – While waiting in line, folding laundry, or between tasks, take a few deep breaths. Inhale for four counts, hold for four, and exhale for four. Also called box breathing, this simple practice calms the nervous system and refocuses your mind.
- Savouring small moments (2-3 minutes) – Instead of rushing through meals or coffee breaks, take a moment to fully experience the taste, smell, and texture of your food or drink. It’s like a mini-meditation! Savouring pleasant moments can improve mood and reduce stress.
- Gratitude reflection (1 minute) – Before bed or while brushing your teeth, mentally list three things that went well during your day. Focusing on the positive helps reframe your mindset.
- Movement breaks (2-3 minutes) – Physical activity is a powerful stress reliever. Even small, intentional movements can help reset your mind and body. The next time you go refill your water bottle, try coordinating each breath with your steps. Inhale slowly as you take three steps; exhale slowly while taking four steps, repeating for as long as it feels comfortable.
Incorporating mental hygiene into our day doesn’t necessarily mean setting aside extra time, it’s making the most of the moments we already have. These small shifts in awareness and habit can add up to meaningful improvements in mental well-being.
Join the Royal Mental Hygiene Challenge
Looking for extra motivation? Join The Royal’s Mental Hygiene Challenge and commit to just 10 minutes of mental hygiene a day for the month of March. It’s free, flexible, and designed to fit into any schedule. Sign up today and give yourself the gift of mental well-being—one minute at a time.